Comparing Nutrients in 100 grams Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	9.14% 265kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	8.47% 8.22g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.67g	9.38% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	31% 40.5g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	2.4% 1.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.38% 2.45g	0.69% 0.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.7g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.47% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	10.8% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.3% 2.5mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	1% 37g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Van's, Gluten Free, Totally Original Waffles per 100 g

Compare the macro and micronutrient content in 100 g of Multi-grain Bread versus 100 g of Van's, Gluten Free, Totally Original Waffles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 100 grams of Multi-grain Bread have 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B6 and 9.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 1.4 times more Vitamin B5 and 5.2 times more Vitamin K than Multi-grain Bread.
• 100 grams of Multi-grain Bread have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Multi-grain Bread vs Van's, Gluten Free, Totally Original Waffles:

• 100 grams of Multi-grain Bread have 2.1 times more Calcium, 2.9 times more Copper, 4.5 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 1.9 times more Potassium, 82.3 times more Selenium and 3.1 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 1.5 times more Phosphorus and 1.3 times more Sodium than Multi-grain Bread.
• 100 grams of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Multi-grain Bread have 3.7 times more Sugars, 4.9 times more Fructose and 4.5 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While 100 g of Van's, Gluten Free, Totally Original Waffles contain 1.9 times more Fat and 3.8 times more Omega 3 than Multi-grain Bread.
• Both Multi-grain Bread and Van's, Gluten Free, Totally Original Waffles offer comparable quantities of Energy, Saturated Fat, Omega 6 and Carbohydrate per 100 grams.